How to Heal Depression the Smackdown!
Healing your depression is incredibly important. To live life to the fullest you must have energy and good clear thinking. Seriously, it’s not hard to stay in a healthy mental state, but we live in a society devoid of good nutrition and clear education on how to keep a healthy brain. Here is the Smackdown on how to keep your brain healthy.
- Learn to deal with stress the right way.
- Fuel your body right.
- Re-wire your brain for calmness.
- Practice, Practice, Practice… But only if you have had enough of the old way of living.
Depression is a prevalent issue in this modern life. How could you not feel depressed with the lack of healthy eating, stress levels, lack of movement and social media envy.
Every time I foolishly wonder to my social media platforms I am reminded of the states of people’s minds. I see post on the sadness, loneliness, and dissatisfaction with the quality of living.
I used to believe that it was just something that was genetic and that I was one of those unlucky individuals more prone to depression. But that was not the case. The problem was not my mind, but how I handled it.
However, it took me another 10 years from my first bout of severe depression to finally get tired of my state to do something about it. And that is the problem, for those that have preventable depression nothing will improve without reaching a saturation point.
Before You Begin, You Have to Really Want Change
You have to reach a level of deplorable state for you to realize you can’t and don’t want to live like that anymore. This is the sad truth, but it is the real truth.
So how do you stop being depressed once and for all? You have to really want it, you have to make a pack with yourself that no matter what you matter enough to change things.
You heal depression by changing the way you deal with stress first, second, you eat for a healthy brain, third you implement mind-rewiring techniques and last you continue to practice until you don’t feel depressed.
Depression will take a while to heal, there is no fast and furious method. But this method is permanent and that is what will help heal your depression once and for all.
Let’s Get To It!
One: Deal With Stress The Right Way With Self-Regulation
Self-regulation is about learning what you are feeling and understanding how to maneuver through emotions. Learning to work your emotions rather than them working you is important, it allows you to react to situations appropriately, understanding what your body/mind needs and allows for self–forgiveness.
Another term often associated with self-regulation is self-awareness. Self-regulation is the action and self-awareness is the trigger. For example, when you feel angry, your body is telling you something is causing an elevated fight-or-flight response. Acknowledging the anger is the first step (self-awareness) and calming yourself to fix the issue is the action (self-regulation).
You need to get a hold of the way you deal with stress as a preventative measure, no sense on healing your mind if you are just going to turn around and mess it up again.
Two: Fuel Your Body Right
It took a while but eating for healing, rather than pleasure was quite an adjustment. I wanted to constantly avoid eating what I knew was good for me. It was a terrible circle of low energy, eating crappy to feel better and repeat. It wasn’t until I finally had a few cavities and hair loss that it shook me into realizing this was not going to resolve on its own.
No amount of vitamin and supplement taking will make up for a lousy diet. Eat well, eat proportionally and stay the course, that is the only way to keep your brain from constantly going back to depression. Here are the benefits and foods that will help your body heal and stay that way.
Prevent Damage from Stress
Free-radicals are a sign that you have cellular damage, decrease damage by eating foods that are high in antioxidants. Antioxidants help fight the free-radical damage. Eat foods rich in Beta-Carotene, Vitamin C, and Vitamin E.
For Beta-Carotene eat spinach, broccoli, cantaloupe, carrots, collards, peaches, and sweet potatoes. Blueberries, grapefruit, broccoli, kiwi, potatoes, and strawberries contain Vitamin C. Also eat Vitamin E containing foods such as nuts, seeds, olive oil, and avocado.
Eat more foods like turkey, tuna, and chicken that have an amino acid called tryptophan, which may help you make serotonin. Eat something with protein when you feel foggy or low energy it can be hard when you crave energy to eat protein instead of carbs.
But your body wants energy NOW and it will look for quick sources, but if you add that bit of protein and fat you will notice it curbs your appetite and lifts your mood. Some good sources of protein include beans, beef, aged cheese, fish, milk, poultry, and yogurt.
Get Vitamin D3 for Essential Calcium and Immune Boost
According to Healthline, around 41.6% of the U.S. population is vitamin D deficient. Eggs, cod liver oil, and oatmeal contain vitamin D. D3 comes from animal products and is twice as absorbable as vitamin D2 from plants.
You could also get your own body to make Vitamin D, by exposing it to sunshine (this way it can store it up to months). However, a lot of people don’t get adequate exposure to sunshine and supplements are essential. I live in Washington State and I don’t remember the last time I saw the sun this winter.
Without this important vitamin, you can’t absorb calcium and phosphorus in your gut. It even helps your immune system.
P.S.Help your body regulate all that Vitamin calcium by taking Vitamin K2 through foods such as butter from grass-fed cows and fermented foods.
Feel Calmer with Complex Carbs
Carbohydrates are linked to the mood-boosting brain chemical, serotonin. Experts aren’t sure why, but carb cravings sometimes may be related to low serotonin activity.
Improve Cognition with Selenium
Low levels of selenium have been found in people with mental decline. By eating just one brazil (one nut has enough selenium for your daily intake) nut per day you can increase your mental cognition. Foods such as oatmeal, beans, legumes, oysters, sardines and brown rice are also good sources of selenium.
Decrease Your Restlessness with Omega-3 fatty acids
40% of polyunsaturated fatty acids in your brain are from DHA. Your brain needs this incredible fatty acid to stay healthy. Sources of omega-3 rich foods include flaxseed, fatty fish, green leafy vegetables, and walnuts.
Three: Re-wire Your Brain
First, you are not crazy; depression does feel like someone is sucking the joy out of your life. Learn to accept that what you are going through is real. And you don’t have to explain yourself to anyone.
Every time a thought that no-one believes you or cares pops into your head, push it away, this is the beginning of rewiring. You can use several methods to rewire the way you think and, thus, depression.
First meditate, second be mindful, third hang around the right people, fourth use affirmations, and last breath fresh air.
Meditate: Meditation Teaches You to Do Less Thinking
Meditation does rewire your brain for calmness. With meditation, you can seek change that includes controlled emotional responses, rational thinking, intentional speaking, less fearfulness, body awareness, and empathy.
When I began my meditation regime, I was not sure what would end up happening. In fact, I was almost 100% sure It was one more thing that would fail. After month one of meditation, I noticed a slight decrease in my thinking.
In six months, I was mostly constant, and by a year, I was in this really creepy calm state all the time (I say creepy because it was so foreign to me, being so relaxed and like I had nowhere to go, or nowhere I wanted to go).
Here is my favorite beginner meditation video by Sadhguru on Youtube.
Be Mindful (Another Way to Stop Mind Chatter)
Continue to curve your overthinking. Be mindful of what you are saying in your head. If you begin to have anxious thoughts quickly practice walking meditation and push that thought out of your brain.
It took me about six months for this to become second nature. But it does stick, do it and do it again until you began to find it easier to catch yourself in an anxious action.
I was hoping you could get to the root of mindfulness and how to do it right, click HERE for my mindfulness tips.
Hang around the right people
Hang around others, chat and get out of your head. It might feel like you are forcing it at first.
You will notice every time you leave a good conversation that you were involved in, that the conversation kept you occupied. If you can find things that will keep you out of your head and help forget the pain of the depression, that is what you want.
Notice I did not say, “Hang around more people,” I said the right people. You have to be selective about who you spend time with, choose people that bring you out of your head in a good way.
Hang around friends that get you to smile and FEEL good. Vibrations are real, and the way we connect to those around us matter for our health.
Repeat as many positive affirmations as you can. Things like “ I control my life, I got this, “ “I am happy,” “my life is worth living.” I want you to focus on the background feeling after you say your affirmations. Try to keep your background feeling positive like you really believe it.
Getting fresh air and aligning with the vibrations of nature is fantastic for your health. Science backs up the benefits that people claim to have by doing outside things like hike, run, walk.
Most of us don’t need more exercise; we need quality exercise that allows us to inhale clean, fresh air. If you feed your body right, walking and playing outside should be enough.
But don’t forget that it’s okay if you want to do more. Include things like yoga, dancing, or circuit training.
Four: Practice to Heal
Practice, practice as much as you can, and continue your course. It took me a full year to feel better, like my brain belonged to me again.
We often get caught up in the pain of depression and succumb to feel better quick methods like alcohol or other drugs. But those are not permanent solutions; only use as a last resort from suicide and with the help of your Doctor.
I leave you with my story to help you realize that healing is possible and the feeling of loving your life can return to you too.
Why I share: My Story
I’m sharing How I healed My Depression because its important to hear that there is hope for someone suffering from depression.
I was the queen of anxiety. Every day I would have something to feel anxious about. Anything I could worry about I did. When I was young this would often lead to a drink in the evening to calm me down. It worked, I would ease back into a calm and my day would end slightly more peaceful than it began.
As I got into my mid-twenties, those anxious moments turned into panic attacks, it seemed my body’s coping mechanism was slowing down. Then I began to need more to drink at night and I would still be in a heightened state of worry.
By my early twenties, I was mostly drinking and trying to keep away from people and stimulating moods. But by my mid-thirties, even that stopped working and I was in a deep depression. Depression broke me; I had no joy, no peace, and no love for life. Here is where I stayed for a couple of years untill I finally decided I had to get out of it or die in it.
Failing My Most Important Job
When you have kids and depression it can feel like someone constantly reminding you that you are failing the most important job you have ever had. You know that you are affecting them yet can’t figure out how to stop yourself. It was not until I heard my dear first-born say “It seems like I have no life to live” that something snapped inside of me and I realized I had to figure out a way out of that state.
An Expert Stuck
So, I read and read, books, articles, journals, I watched ted talks, listened to podcasts, and read more books on the subject of depression. Basically I become an expert on why I was the way I was, but I still did not know how to get myself out of it. It was not until I started to meditate that something inside of me started to guide me into opening up books on energy healing.
Energy healing was a new term for me but I had always had a very aware energy body. Ever since I can remember I could sense things around me that others couldn’t feel. Also, I can sense what others think, feel, and need. And I can sense spirits around me, with it I can see things that have yet to happen. So, I knew that my answer was in this vastness that I have always had access too within me.
I found this book on energy healing that really taught me how to meditatively go into my own vibration and heal deep energy block that held me back. Slowly I began to pick at one issue and then another, until one day I realized I was feeling better and better, I began to see my future and joy again.
After month one I remember sitting outside feeling the warm sun on my face when all of a sudden this deep sense of peace came over me. It was beyond pleasant and calming. A deep calmness I never wanted to let go of again. It came and left a few times throughout the next month, but slowly it became more permanent. I had gained this inner peace that people think only monks have the secret to.
It took me three whole years before I was 100% certain that I had healed myself. Now I lived in this constant peaceful state. I now can sit calmly in chaos and I feel ok. This inner peace is simple and hard to get. Simple because anybody who can meditate can attain it, hard because only a few will believe me and actually try it.
Break The Cycle
Inner peace is not just some notion only a few can achieve, it is something anyone can do. You see what I came to realized was that we are the cause of our own despair. Anxiety causes our joy to die, it allows depression to set in and take up residence. Nothing lives in a land of depression. To bring growth back into it you have to learn what you are doing wrong and break that cycle.
The Brain Inflamed
So what caused my depression (and more than likely yours)?. Overthinking, that’s it; you think too much and you deplete your brain’s energy system. A depleted brain creates anxiety to try to compensate, then when it can no longer keep up, it slows you back down through depression.
Depression is actually a slow healing state. You develop anxiety that turns into depression to try to heal your brain. We usually never go into suicidal ideation unless you have inflammation along with your depression, and anxiety or substances such as alcohol, antidepressants, anti-anxiety, or any other drug that can cause inflammation.
The Dangers of the Unseen
I would have been purely depressed but I was given a medication for ADHD (non-stimulant) that caused my brain to inflame. That inflammation made me feel a pain (along with my depression) that was both dangerous and hard to treat, suicidal ideation.
I will never question a person who is feeling suicidal about what they are feeling, or how painful it truly is. I have been there, if I could talk to any healthcare worker I would say, it more dangerous than a slight open wound, you can’t see it, but it’s very real.
Start Healing Yourself Now!
If you are anxious, depressed, or suicidal, please hold on. You can heal yourself. I did, it’s not hopeless. You can do this. Pick yourself up, follow the tips above. Healing your brain is the most important thing you can do now.
Without a healthy brain you can’t live life to the fullest, hell, you can’t live life period. This is from a person who has been there.
Disclaimer: a person without a medical degree gave this information. I have only done extensive research but never start a program without the assistance of your doctor. If you can’t afford a doctor, please continue with the meditation program. It’s that vital. And of course, this applies to 90% of us, but there are some individuals with deeper imbalances that truly should see a physician. Good luck and inner peace to you.
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